Human height is the result of a complex interaction between genetic inheritance, hormonal signals, and nutritional status—each influencing the development and closure of epiphyseal plates (growth plates) during childhood and adolescence. Height potential is largely encoded in DNA, with specific height-related genes regulating bone growth patterns and determining the length and timing of growth phases. However, this genetic blueprint is activated and modulated by hormones, most notably human growth hormone (HGH), testosterone, and estrogen, which surge during puberty to stimulate skeletal elongation. This biological interplay occurs primarily in the endocrine system, where the pituitary gland serves as a central controller.
While most height gains happen before the epiphyseal plates fuse, usually by the late teenage years, cases of late growth in teens—especially among males—are not uncommon. Research shows that some individuals experience a height increase after 18, primarily due to delayed puberty, nutritional recovery, or hormonal therapy. Bone age assessments can indicate whether growth potential remains. Adequate calcium intake, protein-rich diets, and consistent physical activity also contribute significantly to achieving full genetic height potential. Understanding these natural growth causes helps clarify why height differs across individuals and why some may still ask, “Can I grow taller after puberty?” The answer lies in biology, timing, and how these growth factors converge.
Strange as it might sound, the first tip on how to look taller is getting enough sleep. From the moment you wake up and go about your day, your intervertebral disc (a disc-like material in between each joint of your spine) is compressed, which results in a loss of around one percent of your height.
But when you sleep at night, this intervertebral disc recovers and returns to its natural state, thus making you look taller overnight.
In addition, the growth hormone is secreted at increased levels during deep sleep. Therefore, for those in puberty when their growth hormone levels peak, it is vitally important that they get enough sleep in order to achieve their height potential.
Many people have been looking for a magic diet to help them grow taller. However, the secret lies in a balanced diet that provides your body with all the essential vitamins, minerals, and nutrients it needs to function properly and increase your height. For proper nutrition, your daily diets should include:
Nevertheless, while you try to absorb as many nutrients as possible, it is advisable to avoid certain foods that are harmful to your body, including:
Another tip on how to look taller is to do some exercises that are designed to stretch bones in your spine and legs. Some stretching exercises that are useful in increasing height include:
All of these workouts can be done at home in less than two hours a day and should be practiced at least three times a week.
It is common knowledge that water constitutes around 80% of the human body. Interestingly, recent studies have found that drinking water can also help you grow vertically. In fact, proteins and minerals play a crucial role in increasing your height, but they can only unleash their true power through effective cell absorption.
Because water keeps the cells in your body healthy and ensures they function well, it improves the cell absorption process and thus contributes greatly to height growth.
Water also facilitates better absorption of nutrients, thereby helping enormously in attaining maximum height. For this reason, try to drink a minimum of 8-10 glasses of water daily in the growing years to grow taller.
Aside from a healthy and balanced diet, certain foods can make you taller or at least maintain your height by keeping your bones, joints, and body strong and healthy, namely:
Beans: High in protein and iron, beans help protect the body against anemia and promote proper growth.
Chicken: Chicken is an excellent source of many nutrients essential for height growth such as vitamin B12, protein, and taurine.
Eggs: They are rich in protein and vitamin D, along with other important micronutrients. Studies have proven that regular egg intake can contribute to increases in height.
Milk: It contains a good amount of protein in each serving as well as several micronutrients that both support bone health and increase growth.
Good posture is another recommendation on how to look taller. Not only does practicing good posture increase your height and improve the way you look in a relatively short period of time, but it also prevents back pain and headaches usually associated with slouching.
To stand with good posture, you should keep your shoulders back and keep your head level and in line with the body. Place your feet shoulder-width apart and avoid locking the knees.
You should also practice good sitting posture by keeping your feet flat on the floor while sitting and avoiding crossing your legs. Adjusting the chair height to let your shoulders rest comfortably and make your thighs parallel to the floor while seated with feet on the floor is also well advised.
Similar to good posture, practicing yoga is a great guide on how to look taller once puberty is over. Thanks to its ability to elongate your spine and improve your posture, you may appear and feel taller after a yoga session.
There are several poses that you can practice to help you stand taller as they stretch, strengthen, and create more space in your spine, neck, shoulders, and chest, including:
Smoking is not good for either your general health or your height. Indeed, smoking tobacco during pregnancy can hinder the development of the fetus. Maternal smoking during pregnancy has been found to be linked with low bone mass and reduced bone density in childhood and adolescence.
In addition, marijuana also has negative impacts on height. Specifically, heavy marijuana use can cause boys to hit puberty earlier and potentially stunt their height growth. Hence, quitting smoking not only benefits your health and your height growth but it also improves the health of people around you.
If you are a girl and many a time has the phrase “look taller clothes” been on your search bar, then this section is for you. Instead of wearing heels and platform shoes, many girls have been taking advantage of their clothes to look taller. Some fashion tricks for you to try to give the illusion of a longer torso and longer legs include:
